CrossFit MINS Berlin | 03.05.2021
8934
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03.05.2021

ONLINE LIVE HOME WOD

1. Strength Conditioning
EMOM x 14 (7 Rounds)
1: Max Crush Grip Dumbbell/ Kettlebell Strict Presses
2:14 Alternating Single Leg Squats (Pistols)*

*Scale: Alternating Single Leg Squats to Bench
**Start at different stations in your Cage

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

2. Booty & Shoulder Pump
3 Sets (EMOM x 9)
1: 6-8 (Each Side) Suitcase Curtsy Squats *Tempo: 20X1
2: 6-8 (Each Side) Single Arm Push Presses *Tempo: 30X1
3: Rest

 


 

DAILY SWEAT

With a Running Clock

AMRAP 8
8 Crush Grip Goblet Strict Presses
8 Alternating Single Leg Squats

Rest 1 Minute

AMRAP 8
8 Single Arm Push Presses
8 Jump Squats

Rest 1 Minute

9x 20 Seconds On/ 10 Seconds Off
Side Plank Lifts (Right Side)
Side Plank Lifts (Left Side)
Heel Touches

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

 


 

CAGE WOD

1. Barbell Bench Press
On the 2:00 x 6
5-5-3-3-1-1
*Build to a Heavy Single

2. Strength Conditioning
EMOM x 14 (7 Rounds)
1: Max Single Arm Dumbbell Strict Presses
2:14 Alternating Single Leg Squats (Pistols)*

*Scale: Alternating Single Leg Squats to Bench
**Start at different stations in your Cage

OPEN: (20/12,5)
PERFORMANCE: (15/10)
FITNESS: (10/7,5)

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